Ez-bar Close Grip Bench Press
Description
The EZ bar close grip bench press is a tricep-focused pressing exercise performed lying on a flat bench with an EZ curl bar gripped narrow. The angled EZ grip reduces wrist strain compared to a straight barbell, and the narrow grip shifts emphasis to the triceps while still loading the chest as a secondary mover.
Equipment Required
Ez-bar Close Grip Bench Press Instructions
- Lie on a flat bench with an EZ bar racked above. Grip the bar on the inner angled portions.
- Plant your feet firmly. Pull your shoulder blades down and back. Brace your core.
- Unrack the bar and bring it over your chest with arms extended.
- Lower the bar under control to your lower chest or sternum. Keep your elbows tucked tight to your sides — do not flare them.
- Press the bar back up by extending at the elbows. Focus on contracting the triceps.
- Lock out at the top.
- Re-rack the bar after the final rep.
- Use moderate weight — the close grip is more demanding than standard bench.
Ez-bar Close Grip Bench Press Form & Visual
Ez-bar Close Grip Bench Press Benefits
- Targets the triceps with secondary chest involvement
- EZ grip is easier on the wrists than a straight barbell
- Allows heavier loading than dumbbell tricep work
- Excellent compound tricep mass builder
- Useful for lifters with wrist issues on standard close-grip bench
- Carries over to bench press strength
Ez-bar Close Grip Bench Press Muscles Worked
- Triceps brachii (heavy emphasis)
- Pectoralis major (sternal head, secondary)
- Anterior deltoid
- Serratus anterior
Ez-bar Close Grip Bench Press Variations & Alternatives
- Barbell Close-Grip Bench Press (straight bar)
- Smith Close-Grip Bench Press
- EZ Bar Skull Crusher
- Tricep Dip
- EZ Bar Floor Press
- EZ Bar Pause Close-Grip Bench
